Comparing Nutrients in 7 ounces Canned Crushed Tomatoes VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Canned Crushed Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	12% 8.73g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.4% 4.64g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.3% 18.3mg	35.3% 31.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.5% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Orange Tomatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.2% 2.58mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	7.6% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Crushed Tomatoes vs Orange Tomatoes:

• Canned Crushed Tomatoes have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Orange Tomatoes.
• While Raw Orange Tomatoes contain 6.8 times more Vitamin A, 2.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Crushed Tomatoes vs Orange Tomatoes:

• Canned Crushed Tomatoes have 6.8 times more Calcium, 3 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 1.5 times more Selenium, 4.4 times more Sodium and 1.9 times more Zinc than Raw Orange Tomatoes.
• Both Canned Crushed Tomatoes and Raw Orange Tomatoes have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Crushed Tomatoes have 2 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Raw Orange Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Orange Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.